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Fri Jan 04 22:58:31 PST 2008
Fit Status /// View History
bulking to 240lbs
May 24, 2012 6:12pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Apr 2004
HOW I STARTED:
I got started a while ago with my boy ryan, we've been killin it ever since.
WHY I LOVE IT:
I'm just really hooked on workin out, i'm addicted
Saule's Progress & Goals
Progress Photos
Lbs.
2007-07-18, 2007-11-17, 2008-11-15, 2008-11-19, 2008-11-20, 2008-11-26, 2008-12-02, 2008-12-09, 2008-12-11, 2008-12-16, 2008-12-18, 2008-12-29, 2009-01-29, 2009-02-05, 2009-02-13, 2009-04-14, 2009-04-19, 2009-06-08, 2009-06-10, 2009-06-19, 2009-06-20, 2009-06-26, 2009-07-28, 2009-08-05, 2009-08-12
196.2, 205.0, 204.0, 202.0, 199.5, 201.2, 198.7, 198.0, 197.4, 197.2, 196.4, 195.2, 204.0, 207.0, 214.0, 210.0, 205.0, 202.1, 202.1, 202.4, 198.5, 196.5, 210.0, 220.0, 215.0
TIME UNTIL GOAL:
No Goal
Start:
196.2 Lbs.
Goal:
No Goal Weight
%
2007-07-18, 2008-11-15, 2008-11-19, 2008-11-20, 2008-11-26, 2008-12-02, 2008-12-09, 2008-12-11, 2008-12-16, 2008-12-18, 2008-12-29, 2009-06-08, 2009-06-10, 2009-06-19, 2009-06-20, 2009-06-26
13.9, 18.0, 18.1, 17.4, 17.8, 17.3, 17.0, 17.0, 16.9, 16.8, 16.5, 18.1, 18.0, 18.0, 17.2, 16.8
TIME UNTIL GOAL:
No Goal
Start:
13.9%
Goal:
No Body Fat Goal
Lbs.
2007-07-18, 2008-11-15, 2008-11-19, 2008-11-20, 2008-11-26, 2008-12-02, 2008-12-09, 2008-12-11, 2008-12-16, 2008-12-18, 2008-12-29, 2009-06-08, 2009-06-10, 2009-06-19, 2009-06-20, 2009-06-26
168.9, 167.3, 165.4, 164.8, 165.4, 164.3, 164.3, 163.8, 163.9, 163.4, 163.0, 165.5, 165.7, 166.0, 164.4, 163.5
Current LBM:
178.9 Lbs.
Aug 12, 2009
this member has not entered a body fat measurement
this member has not entered weight or body fat goal
Saule's Program
My Workout Program View My Full Workout Program
My Workout Program
Monday:
10am: 30 minutes of high intensity training on treadmill.
2 supersets of various abs
4pm:
Chest
Barbell bench press 2x12 warmup
1x10
1x8
1x6
1x3
1x1
(followed by one of the workouts below)
Lower pec:
Decline bench press 3x10-6
Decline flyes 3x12-8
Dips focused on chest 2x12-10
superset
Lower cable cable crossovers 2x12-10
Upper pec:
Incline Dumbell press 3x10-6
Smith machine neck press 3x12-8
Incline Dumbell flyes 2x12-10
superset
dumbell pull overs 2x12-10
Middle Pec:
Close grip bench press 3x10-6
Close grip incline smith machine pres 3x12-8
Flat cable flye 2x12-10
superset
Pec deck 2x12-10
Shoulders
Seated Military press 4x12-6
Side Lateral raises 3x12-8
Rear Delt flyes 3x12-8
superset
Reverse Pec Deck 3x12-8
Triceps
Tricep kickback 3x12-8
Tricep pushdown 3x12-8
Followed by 30 minutes of high intensity training on the treadmill.
Tuesday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Back
Wide Grip pull-ups 3x12-8
superset
Lat pull-downs 4x12-6
Stiff arm pull-downs 3x12-8
Barbell rows 4x12-6
superset
Barbell shrugs 4x12-6
Deadlifts 5x12-3
Biceps
Barbell Curls 4x12-6
Hammer curls 3x12-8
Reverse curls 3x12-8
Followed by 30 minutes of high intensity training on the treadmill.
Wednesday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Legs
Barbell Sqauats 2x12
5x10-1
Reverse Leg Press 3x10-6
Bulgarian split squat 3x8
Stiff Leg Deadlift 3x10-6
Leg Extensions 3x12-8
superset
Leg Curls 3x12-8
Seated calve raises 3x20-10
Standing calve raises 3x20-10
Thursday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Chest
Same as Monday
Shoulders
Same as Monday
Followed by 30 minutes of high intensity training on the treadmill.
Friday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Biceps
Barbell curls 4x12-6
Hammer curls 3x12-8
Preacher curls 3x12-8
Reverse curls 4x12-8
*superset entire workout*
Triceps
Weighted dips 4x20-8
Close grip bench press 3x10-6
Tricep kickbacks 3x12-8
Tricep extensions 3x10-6
Followed by 30 minutes of high intensity training on the treadmill.
Saturday:
Low intensity cardio
Sunday: REST
10am: 30 minutes of high intensity training on treadmill.
2 supersets of various abs
4pm:
Chest
Barbell bench press 2x12 warmup
1x10
1x8
1x6
1x3
1x1
(followed by one of the workouts below)
Lower pec:
Decline bench press 3x10-6
Decline flyes 3x12-8
Dips focused on chest 2x12-10
superset
Lower cable cable crossovers 2x12-10
Upper pec:
Incline Dumbell press 3x10-6
Smith machine neck press 3x12-8
Incline Dumbell flyes 2x12-10
superset
dumbell pull overs 2x12-10
Middle Pec:
Close grip bench press 3x10-6
Close grip incline smith machine pres 3x12-8
Flat cable flye 2x12-10
superset
Pec deck 2x12-10
Shoulders
Seated Military press 4x12-6
Side Lateral raises 3x12-8
Rear Delt flyes 3x12-8
superset
Reverse Pec Deck 3x12-8
Triceps
Tricep kickback 3x12-8
Tricep pushdown 3x12-8
Followed by 30 minutes of high intensity training on the treadmill.
Tuesday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Back
Wide Grip pull-ups 3x12-8
superset
Lat pull-downs 4x12-6
Stiff arm pull-downs 3x12-8
Barbell rows 4x12-6
superset
Barbell shrugs 4x12-6
Deadlifts 5x12-3
Biceps
Barbell Curls 4x12-6
Hammer curls 3x12-8
Reverse curls 3x12-8
Followed by 30 minutes of high intensity training on the treadmill.
Wednesday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Legs
Barbell Sqauats 2x12
5x10-1
Reverse Leg Press 3x10-6
Bulgarian split squat 3x8
Stiff Leg Deadlift 3x10-6
Leg Extensions 3x12-8
superset
Leg Curls 3x12-8
Seated calve raises 3x20-10
Standing calve raises 3x20-10
Thursday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Chest
Same as Monday
Shoulders
Same as Monday
Followed by 30 minutes of high intensity training on the treadmill.
Friday:
10am: 30 minutes of high intensity training on the treadmill.
4pm:
Biceps
Barbell curls 4x12-6
Hammer curls 3x12-8
Preacher curls 3x12-8
Reverse curls 4x12-8
*superset entire workout*
Triceps
Weighted dips 4x20-8
Close grip bench press 3x10-6
Tricep kickbacks 3x12-8
Tricep extensions 3x10-6
Followed by 30 minutes of high intensity training on the treadmill.
Saturday:
Low intensity cardio
Sunday: REST
My Nutrition Program View My Full Nutrition Program
Saule has not added any program information.
My Supplement Program View My Full Supplement Program
Saule has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I love the results, seeing my self changing and looking better.
About Saule
About Me:
My Favorites:
Healthy Foods
Chicken Breast
Lifting Stats:
Latest Forum Posts
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Welcome!
Posted in Training : Dec 28, 2010 9:43pmWelcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
Visitor Comments
Leave a Comment
ryan mccluskey
yea man same here and im not even playin.. ppl better stay this time
Oct 4, 2007 8:46pm
ryan mccluskey
ok that'd b sweeet man and yea we gota work out this weekend together
Oct 3, 2007 7:40pm
ryan mccluskey
haha nothin man just chillin surfin the site.. i need more pics.. and i need to fill out a bunch more shit
Oct 3, 2007 7:23pm
ryan mccluskey
yea man im pumped for the game... and that would be sick.. letgs go when there isnt many ppl again cuz we get more done
Oct 2, 2007 7:55pm
ryan mccluskey
yea man im pumped... i wish you didnt have football right now so we could go nuts
Oct 2, 2007 7:18pm
andreb
Solid BB accomplishments is right with those lifting stats along with the diet. {Powerful upper body.Bit of work on waist, thickening the upper chest and lats and one great physique on the way. Andre
Jul 21, 2007 8:03am